Welcome to this Remind Meditation.
In this meditation we will be cultivating an inner sense of calm.
In this time of unrest and unpredictability,
It is important for us to return to calmness,
Relaxation,
And downregulate our nervous system that most likely has been running on overdrive.
So I invite you to find a comfortable seated position,
Relaxed yet alert.
Once you have found this position,
I invite you to drop down the eyes and we will take a deep breath in together.
And a slow exhale,
Feeling the body let go a little bit with every exhale,
Inhaling now.
Slowly exhaling,
Noticing the subtle sensations of the exhale,
The sensation of letting go.
Inhaling and slowly exhaling.
With the next breath,
I invite you to let go of the tension in the forehead.
Letting go of the tension in the micro muscles around the eyes,
Softening the cheeks,
Allowing your jaw to drop slightly open and the tongue drop off the roof of the mouth.
Noticing that relaxation,
That sense of letting go,
Moving down the neck and into the shoulders.
With the next exhale,
Feeling the shoulders dropping down closer to the earth.
Can you soften the shoulders any more?
Guiding your awareness now down the arms and into the hands.
Touching the hands,
Relaxing the hands.
Beginning to become aware of the sensations here.
Maybe where your hands meet your legs or another part of the body.
Can you feel the thumb?
Can you feel the forefinger?
Can you feel the middle finger,
The ring finger and the pinky?
Maybe a subtle vibration or tingling sensation in the fingers.
Can you notice the space between the fingers?
Feeling the palms,
The backs of the hands.
Feeling the entire hands.
Guiding your awareness now back up to the space in the chest.
And firstly you may notice the rise and fall of the breath.
Just simply being aware of what is here in the chest.
What are the sensations here?
And with our awareness we want to create a space of acceptance.
Of allowing anything to be here that is maybe emotion or tension.
You can say to yourself,
This belongs here.
It is here.
Guiding our awareness now down into the stomach as we take our next breath into a softening stomach.
Letting it all relax and bringing the awareness now into the lower abdomen.
Scanning over the pelvis,
The hips,
Down the legs.
Noticing where the legs may meet the ground or meet each other.
What does that feel like?
Is there a difference in temperature,
Pressure,
Subtle tingling in the feet?
And I now invite you to expand your awareness to encompass the entire body.
From the feet to the head.
Noticing the sensations in the present moment.
And if the focus wanders away,
Kindly invite yourself back to the breath.
Witnessing the inhale and the exhale.
Like a leaf in the ocean,
Rising and falling with the waves.
The breath comes in and the breath goes out.
The rise and fall of the breath,
Like a wave in the ocean.
And if you notice the mind has wandered into future or past thinking,
That is normal.
And it is now an opportunity to strengthen the pathway home.
To strengthen the pathway to the present.
To what is happening now in our body or the sounds around us.
Before we close this practice,
I invite you to bestow upon yourself some words of encouragement.
What do you need to hear?
And also some words of encouragement for your community,
For the world right now.
What do we all need to hear?
Beginning to deepen the breath.
Introduce subtle movements into the body.
As we return back,
Slowly and gently opening the eyes.
Thank you for practicing with us.
Stay safe,
Stay calm.
See you soon.
